Butter-Fried Mixed Vegetables
Makan Tengah Hari • Malaysia
How to Make Butter-Fried Mixed Vegetables (Traditional & Healthy Version)
Butter-Fried Mixed Vegetables, locally known as 'Sayur Goreng Mentega', is a vibrant, health-conscious dish often enjoyed in Malaysia for lunch. Drawing inspiration from Malaysia’s multicultural cuisine, this recipe brings together fresh vegetables sautéed in fragrant butter, with a touch of lemongrass and pandan for authentic aroma. Commonly found in home kitchens and vegetarian eateries, Butter-Fried Mixed Vegetables is a staple during midday meals, valued for its quick preparation and balanced nutrients. This dish reflects Malaysia’s diverse heritage, where Chinese, Malay, and Indian cooking traditions blend seamlessly. The use of local vegetables such as kacang panjang (long beans), carrots, and cauliflower, paired with aromatics like bawang putih (garlic) and daun pandan, makes it a true representation of Malaysian flavours. The light butter-frying method keeps the veggies crisp while infusing richness, and the absence of santan or belacan ensures it stays vegetarian-friendly. Butter-Fried Mixed Vegetables is a fantastic way to celebrate Malaysia’s love for fresh produce, making it a great choice for those seeking healthy, colourful lunches.
Bahan-bahan(untuk 1 medium plate, suitable for a Malaysian lunch meal)
- 1.5 tablespoons Unsalted butter (mentega)
- 1 medium, sliced Carrot (lobak merah)
- 1 cup Broccoli florets (brokoli)
- 1 cup Cauliflower florets (kubis bunga)
- 4 stalks, cut 3cm Kacang panjang (long beans)
- 1/2, sliced Red bell pepper (lada benggala merah)
- 3 cloves, minced Bawang putih (garlic)
- 1 leaf, knotted Daun pandan (pandan leaf) - pilihan
- 1 stalk, bruised Serai (lemongrass) - pilihan
- 1 teaspoon Light soy sauce (kicap cair)
- 1/4 teaspoon Black pepper (lada hitam)
- 1/4 teaspoon Salt (garam)
Arahan
- 1
Prepare all vegetables by washing, peeling (if necessary), and cutting them into bite-sized pieces. Mince bawang putih, bruise serai, and knot daun pandan.
5 minutes
Pre-cutting vegetables ensures even cooking and saves time.
- 2
Heat unsalted butter in a large non-stick pan over medium heat. Add minced garlic, serai, and pandan leaf. Sauté until fragrant and golden.
3 minutes
Do not burn the garlic—keep the heat moderate for aroma.
- 3
Add carrot, kacang panjang, broccoli, and cauliflower. Stir-fry for 4 minutes, allowing the butter and aromatics to coat the vegetables.
4 minutes
Stir constantly for even cooking and to preserve crunch.
- 4
Add red bell pepper, salt, black pepper, and light soy sauce. Mix well and cook for another 5 minutes until vegetables are tender yet crisp.
5 minutes
Add bell pepper last to preserve its colour and texture.
Kenapa hidangan ini sihat
This dish is a healthy choice thanks to its high vegetable content, minimal saturated fat, and absence of refined carbohydrates. It provides a satisfying meal with balanced macros, supporting weight management and heart health. Butter-Fried Mixed Vegetables is vegetarian, easily adaptable for vegan diets, and offers a colourful, nutrient-dense alternative to heavier lunch options.
Butter-Fried Mixed Vegetables is packed with vitamins A, C, and K from broccoli, carrots, and bell peppers. The dish offers dietary fibre for digestive health, plant-based protein, and essential minerals like calcium and potassium. Using unsalted butter keeps saturated fat in check, while the absence of heavy sauces or santan makes it lighter and suitable for calorie-conscious diets. Lemongrass and pandan provide antioxidants to boost overall wellness.
Petua
- 💡Tip 1: Use only fresh vegetables for maximum crunch and nutrition.
- 💡Tip 2: Adjust butter quantity for desired richness and calorie control.
- 💡Tip 3: Add a splash of water if vegetables begin to stick, ensuring they don’t overcook.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan to retain texture; avoid microwaving to prevent sogginess.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 170.0 kcal |
